Macro-plate recipe to boost gut health

Macro-plate recipe to boost gut health

science of Macro-Plating

By Nick Polizzi, founder Sacred Science

 

You’ve probably heard someone say that instead of counting their calories, they’re counting their “macros.”?

The word “macros” is slang for “macronutrients” which are key food compounds your body needs to create and store energy. They are fats, carbohydrates, and protein.

Fats have long been perceived as “evil” as many were led to believe that fats were the sole cause of weight gain. It’s true that excessive fat intake will cause you to put on weight, but going “fat-free” is not a healthy or practical choice.

Your body needs fats to store energy and perform basic bodily functions. Fats help us absorb other nutrients, regulate our body temperatures, and modulate our immune systems. Sounds pretty necessary, huh?

Carbs are the
second most misunderstood (and unfairly maligned) nutrient. Carbs get a bad rep
because eating too many simple carbs (junk food, cookies, white bread, etc.)
can lead to inflammation, heart disease, obesity, and other serious illnesses.

But complex
carbs like whole grains, legumes, root veggies, and oats protect your heart and
brain against disease and provide energy that lasts.

Protein is the
only macronutrient that people don’t seem to have any qualms about. Protein
isn’t just for bodybuilders who want to gain muscle – all bodies need protein
to repair and recover from daily life activities.

Protein
strengthens your bones and blood and helps you regulate your hormones and
balance your metabolism. It also helps you feel strong and full.

Wondering how
much of each one you should consume daily for optimal health?
Check out the standard recommendations
given by most health professionals:

40-50%
carbohydrates

25-30% fat

25-30% protein

Remember when the
USDA came out with its “MyPlate” guidelines? With this new model for
macro-plating, we can meet those recommended percentages with nutrient-dense
foods!

Below I’ve shared
a family recipe as a launching pad into this awesome and easy way to heal your
gut.

Polizzi’s
Asian-Inspired Macro-Plate

(serves 4)

Macro-Plate
Ingredients:

  • 2 cups
    cooked Quinoa

  • 2 cups
    cooked Lentils

  • 1/2 cup
    Any fermented food (like kimchi, sauerkraut, or pickled onions)

  • 1/2 cup
    Seaweed (we use kelp or dulce), boiled until soft

  • 1/4 cup
    Ginger Miso Tahini Dressing (Recipe Below)

Ginger Miso
Tahini Dressing Ingredients:

  • 1/2 cup
    tahini

  • 2
    tablespoon white miso paste

  • 2 inches
    fresh ginger, peeled and minced

  • 1
    tablespoon tamari (or to taste)

  • 1 lemon,
    juiced

  • 1/2 cup
    water

(To prepare
dressing, simply place all ingredients in a blender and blend on high until
creamy.)

Macro-Plate
Instructions:

  • Cook
    quinoa per package instructions

  • Cook
    lentils per package instructions

  • Divide the
    quinoa and lentils across 4 plates. Next to each ingredient, place the
    fermented ingredient and the seaweed/kelp.

  • Drizzle
    dressing

  • Enjoy!

This recipe is
nourishing to your microbiome. It directly boosts your immune system, mental
health, and detoxification system!

The quinoa is
high in fiber. The lentils bring protein. The seaweed nourishes your gut
lining. The fermented food increases healthy bacteria growth. And the tahini is
the fat that will help you hang on to your energy throughout the day!

 

 

 

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Also check out our site where we have great recipes.


Have a Healthy Day!,

.

Rod Stone
Author,
Publisher and Founder of r Healthy Living Solutions, LLC,  Supplier of Healthy Living information and products to improve
your life.

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